The Mind-Gut Connection: How to Reset Your Nervous System During Digestive Flare-Ups
Written by: Amber Cohen, PsyD, CPsych
Updated: August 10th, 2026
Digestive flare-ups may feel intense. Symptoms can include cramping, stomach pain, bloating, diarrhea, and nausea, which can all feel more intense during stressful periods. Although one’s food intake and diet contribute to an individual’s digestive health, we tend to overlook the fact that the nervous system may influence digestive system functions.
Research suggests that anxiety and stress may influence digestion through the gut-brain axis. This network provides the brain and digestive system access to communicate through signals to one another. Thus, creating a two-way relationship in which emotions may impact digestive functions, while those functions impact one’s emotional well-being.
Therefore, understanding the underlying factors that impact the digestive system and how to calm the nervous system during those digestive flare-ups may allow individuals to gain higher insight and control over their physical, as well as psychological, health.
Stress may influence digestive flare-ups
During periods of stress, the sympathetic nervous system is activated; thus, individuals may feel the “fight or flight” response that is created. Therefore, instead of the body focusing on its digestive system, it puts its energy into surviving and balancing the current stress response. Which may help explain why the digestive system slows down, and individuals may experience symptoms that include:
- Digestive discomfort
- Inflammation
- Stomach pain
- Gut sensitivity
- Cramping
Stress may also contribute to digestive flare-ups for individuals who experience IBS. However, these stressors may not always seem intense; they can include poor sleep schedules, anxiety, everyday demands, lack of emotional support and more.
As a result, prolonged stress may lead to slower digestive processing, the gut reacting to greater amounts of triggers and causing overreactions, simply because the nervous system is stuck at a high level of activation. Thus, creating a significant point in understanding how to calm digestive flare-ups, to regulate both the nervous system and the digestive system.
Nervous system rest techniques for the digestive system
Digestion is normally supported and controlled by the parasympathetic nervous system because it helps with the “rest and digest” process. However, when experiencing stress, the body focuses on the “fight or flight” response, and digestion slows down, which reduces the body’s “rest and digest” process. Therefore, it is important to bring the body back to equilibrium rather than staying in the “fight or flight” response during periods of stress.
To reset and control the body during that response, performing small practices throughout the day can create significant changes in an individual’s stress response and digestive system.
These practices may include:
- Eating more slowly.
- Creating a healthy sleep schedule
- Staying hydrated
- Performing physical movements, such as walking, stretching, and standing
- Meditation
- Slow-paced breathing
Although the practices may seem simple, research shows they provide support for the body. They promote relaxation to the body’s nervous system and help balance the digestive system, as well as reduce digestive flare-ups.
Vagal breathing for digestion
Vagal breathing focuses on stimulating an individual’s vagus nerve through controlled and slow-paced breathing. The vagus nerve plays a key role in carrying those significant signals to your heart, brain and digestive system within the parasympathetic nervous system. Therefore, research shows that using slow and steady vagal breathing may activate the body’s relaxation response.
The main vagal breathing exercise may include:
- Relaxing your shoulders
- Slow inhales through your nose (3-5 seconds)
- Slow exhales (4-6 seconds)
- Repeat each step until you feel your body enter a state of relaxation
Breathing exercises may not reduce your overall stress level, but they can help with negative digestive functions and digestive flare-ups caused by stressors.
Grounding techniques for IBS
The main idea in using grounding techniques is to turn the brain’s attention away from stressors, anxious thoughts or emotions, and malaise. This is done through the techniques focusing on the present rather than fixating on the past or future, possibly reducing tension in the nervous system.
Grounding techniques include:
- Focusing on specific sounds or objects in the room you are in
- Soft and calm stretching
- Muscle relaxation
- Naming
efour things you see in the present time - Diaphragmatic/abdominal breathing.
- Mentally visualizing positive scenarios.
Practicing grounding techniques for IBS helps individuals progress positively in relaxation methods and provides attention to certain symptoms that may need it.
How individuals can calm an overactive gut
To completely calm an overactive gut, one must provide attention to both the nervous and digestive systems simultaneously. This attention and support does not need to be drastic; it can be simple daily habits that progress the body’s relaxation response.
These simple daily habits may include:
- Eating meals at a slow pace
- Creating a healthy and timely eating schedule
- Staying hydrated
- Performing gentle physical activity, such as stretching
- Performing practices that ease stress, such as meditation or walking
- Focusing on providing the body with rest
Every individual’s health and digestive symptoms differ. Therefore, different techniques work for different individuals, as digestive symptoms may not be as intense or chronic for every person. It is a significant aspect to not only practice small habits to minimize an overactive gut, but also to visit a healthcare professional, which will allow one to gain more insight and support on their digestive health.
Overall, by understanding that the mind-gut connection provides a strong communication line between the nervous and digestive system, it has created positive progress in not solely focusing on digestive relaxation techniques, but it also includes calming down the nervous system simultaneously.
Stressors may cause digestive flare-ups, overactive and sensitive guts for individuals with IBS and heightened nervous systems. However, using techniques such as nervous system reset relaxation practices, grounding techniques, and simple daily habits that can reduce an overactive gut can support individuals.
This resource was written by Dr. Amber Cohen, The Cohen Clinic.
References
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